Somehow, I always come up with my own routines as far as what works for me. If I do a work out I WANT to feel sore the next day, or it doesn't feel like it is working right? This is a just arms work out I like to do whenever during the day when I have time. It is easy to do certain strength exercises in the den with the kids than it is to get full on cardio done. Arms is verrrry easy to do with the munchkins on board.